Stand holding a medicine ball close to your chest.

By bending your knees lower yourself down into a half squat until your thighs are parallel to the ground. Keep your chest and head up and your back straight.

At the bottom position, pause and push your knees out to return to the starting position. Repeat the exercise according to the training plan.

Lie down on your back. Bend your knees and put your arms next to the body.

Using the strength of your glutes and lower back, lift up your hips while supporting your weight with the whole feet on the ground. Lift your hips as high as you can. Support your body weight with shoulder blades, arms and feet. The glutes and lower back muscles are in contraction.

Drop your hips into the starting position. Repeat the exercise according to the training plan.

Stand straight and step forward with your right leg.

Assume a lunge stance position with right foot forward with the knee bent and front thigh parallel to the ground.

Extending through both legs, jump as high as possible, swinging your arms to gain lift. As you jump as high as you can, switch the position of your legs, moving your right leg to the back and the left leg to the front.

As you land, absorb the impact through the legs by adopting the lunge position. Repeat the exercise according to the training plan alternating legs.

Hold a dumbbell in each hand and stand straight.

Bend forward at the hips, lifting the right leg up behind you while lowering the dumbbells just below your standing knee. Slowly lean forward until your torso is parallel with the ground. Hold this position for a one second.

Extend the hips to return to the standing position. Repeat the exercise according to the training plan than switch legs.

Stand straight with your feet together. Keep your hands to your sides in a natural position.

Jump your feet out to the side and raise your arms above your head.

Jump back to the starting position and repeat the exercise according to the training plan.